The recommended amount of water you should drink daily is a topic at the center of many heated debates. Many people claim there is an one-size-fits-all prescription to how much water you should drink every day. The most common water prescription says that you should drink 8 glasses per day. However, this statement is entirely false. The optimal daily water intake is highly individualized and is different for each person. Why? Because various internal and external factors play a role in determining the amount of water you should drink. The purpose of this post and the video below is to provide you with: The 7 Factors to Determine Your Daily Water Intake A Better Prescription for Your Daily Water Intake Important Health Reasons for Proper Hydration 7 Factors That Determine Your Daily Water Intake Climate Altitude If you are a woman and are nursing If you are sick, have the flu, or healing from any other illness How active you are during the day Your body-fat percentage Your weight A Better Daily Water Intake Prescription “Half your body weight in ounces of water” is a good baseline prescription for the amount of water you should drink daily. For example, for a person who weighs 200 pounds, he or she would divide by two. This equals 100. Therefore, for a 200-pound person, the starting point or baseline prescription for water is 100 ounces per day. However, please keep in mind this is just a starting point, as you must add in other factors. For example, if you are a bicyclist or avid runner, then you should drink more water. So, start with the baseline prescription. Then listen to your body and increase your daily intake based on what you are feeling. This is the most solid prescription that you can get without going to see a hydration specialist. Important Health Reasons for Proper Hydration It is important to maintain an exceptional hydration status for many reasons, including, but certainly not limited to: Toxin Removal, Increased Energy Levels, and Mood Improvement Other liquids such as tea, coffee, juices and the like do not factor into your hydration status. Only water by itself factors into your hydration status. Achieving Good Hydration Do not beat yourself up if you fail to drink 100 ounces of water every day. Just try your hardest. And do your best while remaining aware that what one person may need to stay healthy may be entirely different than what you need. Start at the baseline prescription of drinking half your body weight in ounces. And then listen to your body from there. It will always tell you what you need. After you implement this, leave me a comment below letting me know how this approach to staying hydrated is working for you. And until next time, take care. Tweet 0 Share 4 +1 0 Reddit Pocket Pinterest LinkedIn 0
Welcome Morellifit Family to a workout nutrition Q + A with Michael. Today we focus on nutrition that has to do specifically with your workout routines. Q – Can you eat protein prior to your workout? Michael – You can. For me it’s not right up into your work out. Q – What is more important to eat before your workout? Michael – Fuel for sure! But a couple things you need to take into consideration. When was your last meal? If you ate two hours ago, and you had lots of carbs you potentially don’t need to eat before you work out. Its all predicated on you. Your body, your goals, and what your training looks like. If you’re going on a treadmill for 45 minutes you don’t need carbs for that; sweet potato, white rice or any carbs for that. It all depends on your training. But you definitely want to have some fuel before and after a work out. Q – What’s HIIT? Michael – High Intensity Interval Training. It’s my number one selling program bar no one. And I think we just passed 100,000 students world wide. Hittmax.com is essentially my version of high intensity interval training. I basically took plyometrics and strength and married them together to give you HIIT MAX. In a nut shell it is high intensity exercise followed by either low intensity exercises or a short period of rest. Q – What is the best way to bulk? Michael – Eat. If your really lean, like skin and bones and a hard gainer, and your goal is to bulk I hate to say it, but it’s milk and peanut butter. Almond butter if you want to go a little healthier and whole milk, pasture raised and the more organic the better. If you are lean hard gainer, that is highly recommended. Me and D are the opposite of that. We look at a cheese burger and gain weight. The moral is that you have to eat above your TDEE. You need to figure out your TDEE and you can go to morellifit.com and click on the blog. There is a BMR calculator so you can figure out your TDEE. Now in order to gain weight you have to eat above your total daily energy expenditure. If you don’t you won’t gain weight. If 3500 calories is a pound, then eat 500 above your TDEE for 7 days. In a week, you know that you’ve gained a 1 lb. You always have to remember, the cleaner you eat, the cleaner the gains. Know that I’m thankful for your support, and I’ll always have your back. Be patient. Stay the course. And let’s get fit, together. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
Welcome Morellifit Family to a workout nutrition Q + A with Michael. Today we focus on nutrition that has to do specifically with your workout routines. Q – Can you eat protein prior to your workout? Michael – You can. For me it’s not right up into your work out. Q – What is more important to eat before your workout? Michael – Fuel for sure! But a couple things you need to take into consideration. When was your last meal? If you ate two hours ago, and you had lots of carbs you potentially don’t need to eat before you work out. Its all predicated on you. Your body, your goals, and what your training looks like. If you’re going on a treadmill for 45 minutes you don’t need carbs for that; sweet potato, white rice or any carbs for that. It all depends on your training. But you definitely want to have some fuel before and after a work out. Q – What’s HIIT? Michael – High Intensity Interval Training. It’s my number one selling program bar no one. And I think we just passed 100,000 students world wide. Hittmax.com is essentially my version of high intensity interval training. I basically took plyometrics and strength and married them together to give you HIIT MAX. In a nut shell it is high intensity exercise followed by either low intensity exercises or a short period of rest. Q – What is the best way to bulk? Michael – Eat. If your really lean, like skin and bones and a hard gainer, and your goal is to bulk I hate to say it, but it’s milk and peanut butter. Almond butter if you want to go a little healthier and whole milk, pasture raised and the more organic the better. If you are lean hard gainer, that is highly recommended. Me and D are the opposite of that. We look at a cheese burger and gain weight. The moral is that you have to eat above your TDEE. You need to figure out your TDEE and you can go to morellifit.com and click on the blog. There is a BMR calculator so you can figure out your TDEE. Now in order to gain weight you have to eat above your total daily energy expenditure. If you don’t you won’t gain weight. If 3500 calories is a pound, then eat 500 above your TDEE for 7 days. In a week, you know that you’ve gained a 1 lb. You always have to remember, the cleaner you eat, the cleaner the gains. Know that I’m thankful for your support, and I’ll always have your back. Be patient. Stay the course. And let’s get fit, together. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
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If you want to burn fat, then you need to work out with the best possible training system. This will reduce your workout time, and bring you bigger gains. There is one simple rule to remember – use compound movements over isolation movements. Compound functional type movements are the most effective exercises for fat loss. Why? Fast and explosive Because they are fast, more explosive, and work more muscle fibers during the movement. And, if the exercise involves a weight, that usually means the weight is traveling the furthest amount of distance possible (think of a snatch movement). All in all, you will rapidly increase your gains if you switch over to compound movements. Fire up more muscle fibers Compounds movements call more muscle fibers into action. The more muscle fibers (fast & slow twitch) you fatigue during training, the more fat you’re going to burn during recovery. Burn more fat This is known as the “after burn” effect. This refers to how many calories and fat your body can burn after you have completed the workout. Science shows that even as you go about your day, your body can still burn calories if your workout was intense enough. This is hugely important for anyone who wants to maximize fat loss. In order to ramp up this “after burn” effect, you need to train using compound movements, as they cause the greatest intensity. Several of the best compound functional exercises: Burpees Mountain climbers Jump lunges Kettlebell swings Dumbbell snatch There are lots of other exercises also, but those listed above are some of my favorites. Add more compound movements into your training Increase the number of compound movements used during your workout. This will help you to get better fat loss results. You will also feel stronger and more powerful as a result. Your training will be more intense and explosive, and you will feel the difference right away. Start adding these movements into your training. Sample program you can use Here’s what I recommend… Add a 2-3 compound movement circuit into your next training day with minimal rest periods. For example: 1. Kettlebell Swing x 12 30s Rest 2. Jump Lunge x 12 30s Rest 3. Mountain Climber x 30 Repeat this circuit 3-4 times. Summary Use the simple concept of compound movements to increase your fat loss potential. You know why this works, and it can drastically increase your results. You will also enjoy your workouts more, and see more muscle, and more definition as a result. If you have ever experienced a weight loss plateau, then this is may be an opportunity to get back on track. Tweet 1 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
Today we dive into one of Optimum Nutrition’s products. They are a big company, with lots of supplements and have been around for a while. They are also very well known, and most people would know who they are just from the brand. This is a review of the Gold Standard Whey Protein by Optimum Nutrition and can be found everywhere from GNC to most Vitamin Shops. So, let’s go over the pros of this product. When we take a look at the label, the packaging is amazing, and there are some isolates in this product. It also has 24 grams of protein, 5 grams of BCAAs and 4 grams of glutamine. After taking it for a week and doing some additional research, we were able to review this product. Chris used to take this years ago and it was one of the first proteins that he purchased. Even though the protein has great flavor, it didn’t sit well with his stomach. Since Chris is sensitive to protein powders, Primal Body is Chris’ go to because he is able to easily digest it. Most people probably wouldn’t get digestive upset with this. As far as how much protein you are getting, this is a good product. There are not a lot of bad ingredients. Looking through it, Chris looked for anything that could be absolutely terrible, and other than artificial sweetener, which is common in a protein powder, there wasn’t much else. As Chris points out, there are a few sweeteners, such as, acesulfame potassium. This is just one of the many artificial sweeteners that is out there, as well as sucralose, which is very very common. These artificial sweeteners are not as bad as aspartame and so that is a plus that there is none of that in this product. There is a little bit of maltodextrin, which is corn starch. Essentially, this means corn syrup. There are also enzymes like lactase and some electrolytes. According to Chris, this is overall not a bad product. One thing he points out is that Gold Standard Whey is not a grass-fed protein. It is a blend of isolate and concentrate and some whey peptides. The question is, are blends better or worse for you? When you go for a blend, it’s going to digest a little slower. However, through a little bit of research Chris finds that the isolate is just better overall. The isolate has been heavily filtered and so the whey protein is pulled away from everything else. The concentrate is not going to come with anything else that was with the whey. To be a whey isolate, the concentrate would go through a filtering process that would pull out the impurities and leave just the whey isolate. Typically, a whey isolate is more expensive due to the fact it goes through this extensive process. But even though it’s more expensive, the whey isolate has a bioavailability of 159. This is really high compared to the concentrate that has a bioavailability of 104. This makes the isolate the most bioavailable protein you can get. That means it’s the easiest for your body to absorb, recover with, and restore and rebuild muscle tissue. That is just something to take into consideration when shopping for proteins. What else did Chris find out when he looked into some information? When it comes to proteins, most of us can read the ingredients. We can see that it’s a concentrate with some isolates and sweeteners. But Chris says that you can take it a step further and ask, “what is the quality of this protein?” You look into what is in the protein, like impurities. In an article that Chris found they ask, “how safe is your protein?” and a couple years back they did some studies on toxic metals in the proteins. So Chris did a little digging because he wanted to look at the purity of this protein. There has been some research on this. The company Optimum Nutrition actually has third parties do studies on this for them to see if the toxic metals or impurities are in their protein. The top metals to look at are Arsenic, Cadmium, Mercury and Lead. These are very brain toxic and toxic to the body. When you buy very cheap protein powder, you are being exposed to these things. The stuff on the shelf for twenty, thirty or even forty dollars sometimes can have these. Sometimes people get up in arms that Primal Body might cost more than the products that “they can find at Walmart,” but they cannot compare these because the quality is so different. A lot of cheaper proteins are coming from other countries whose regulations are not strict or barley existent. That’s why these studies were done. In fact, Muscle Milk was found out to be the worse one. Now, this was a couple of years ago and maybe the company fixed that because it was a big blow to them, and they could have made some changes. As of right now there hasn’t been another follow up study. The good news is that Optimum Nutrition came out clean. They compared the lead content to boiled shrimp that ranked at 3.2mcg, and this protein came out .3 mcg. This is significantly lower than shrimp and we are told that shrimp is ok to eat. They go on to compare them all with other foods, and there is no significant amount of these chemicals in there. Overall this is a solid protein. It’s not the best on the market, but it is certainly not the worst. It’s got 24 grams of protein, BCAA’s, glutamine, and an almost clean impurities slate. It’s no wonder that they are a successful brand and it’s good that they keep doing what they are doing! Thank you guys for tuning in. We would love to hear other products you would like to be reviewed. Leave those in the comments below and as always, be patient,
Paleo? Low-carb? Vegetarian? IIFYM (If It Fits Your Macros) ? Fruitarian? Every single day, we’re assaulted by a plethora of different diets. Everyone seems to think that whatever eating plan they’re following is the “right” one. The Paleo freaks claim that the only way to get lean and shredded is to get rid of grains, ban gluten, and ditch dairy. Vegetarians espouse the benefits of plant-based living. IIFYM-ers are all about calories and macros. While fruitarians – well, the clue’s in the name. And I tell you what – it can get really, really confusing. Who are we to believe? Everyone seems to put across a compelling case. There’s certainly no doubt that with Paleo, you reduce processed foods, refined carbs and sugars, and place your emphasis on whole-foods and natural products, and get healthier as a result. But do we really need to ban so many other foods? As for macro-based dieting, no one can argue with the fact that lowering your calories and aiming to hit a certain macronutrient intake works in theory, and allows for flexible living, but does this type of diet neglect food quality and overall health? And could some “healthy” diets make you sick or even kill you? Well today, I’m here to reveal what exactly is the “best” diet for everyone. My B-I-G Mistake I lost the majority of my body fat by following a Paleo style diet. That meant eating like a caveman – meat, fish, nuts, veggies and berries, with a complete ban on dairy, grains, sweeteners, alcohol and anything processed. I took a firm stance that this was the perfect diet for everyone … I was wrong. The Paleo diet is great, if it works for you. But it doesn’t work for everyone. The 1 Thing You Need to Know If you only take one thing from this blog post, make it this – The most important component in any diet is whole foods. This has to come first and foremost. That means you limit supplements, limit “fake foods” chocked full of additives, chemicals and fillers, and place your focus instead on foods from as close to nature as possible. So you eat your lean meats, your oily fish, your fruits and vegetables, nuts and seeds, your beans your whole-grains. This is similar to the main basis of the Paleo diet, but allows for much more flexibility – for instance, you can eat high-quality dairy products with this approach, as well as legumes, both of which are banned on most Paleo diets. This approach should stand whether you’re a vegan, a vegetarian, and IIFYM-er, or a bodybuilder. If you have a little processed food here and there, that’s okay, but 90% of your nutrition should come from real foods. If you need something to remember that, try this – JERF Just. Eat. Real. Food How I Can Give YOU The Perfect Diet This is a bit of a special announcement. While I’ve given you more or less everything you need to construct your perfect diet here in this article, nutrition can still be a confusing topic. After all, this talk about macros, methodologies and misconceptions can leave even the brightest nutrition spark scratching their head, as their brain goes round at a mile a minute, wondering whether a slice of bread is “good” or “bad.” And it’s for that very reason that I’ve hired some of the best nutritionists in the world to come under my wing, to help me create the highest quality custom meal planning service in the world. These plans will be based around your schedule, your tastes, and even your preferred dieting style. It’s completely customized to you. So whether you want to eat meat-free, dislike dairy, thrive on fruit, or if you simply can’t fathom giving up your cappuccinos and croissants, don’t worry – we can factor all that in. Register today spots are very limited and are sold on a first come first serve basis. http://www.custommealplans.co Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
